Category: Uncategorized

April 22, 2019

When I’m working with clients with anger issues, there are always layers and aspects.

We start with the dominant feelings at that moment about a given situation, then use advanced Emotional Freedom Techniques or Picture Tapping Techniques to allow the conscious and subconscious minds to examine the issue from all sides, reprocess it and finally remove the “Big T” or “Little T” traumas attached.

As we do, one by one each of the layers underneath come to light for the same attention.  These techniques are very gentle so the work is safe and clients are not re-traumatized. The following diagram  from the Gottman Institute illustrates this very well.

 

When anger is getting in the way of living the life you want, consider booking an appointment with me, David Gilbert, Integrative Therapist.

Yous in health and wellness.

Posted in Uncategorized by Pat Moore
April 11, 2019

Most people don’t set out to be angry.  A button gets pushed and they’re gone. They don’t plan it.  It just happens.   All the good intentions in the world go by the wayside once they’re triggered.  Most often, it’s angry hurtful words.   In extreme cases it can result in physical assaults.

These seemingly uncontrolled responses seldom make the situation better.  So why would people who appear calm and rational other times have such sensitive “switches”?   The answer lies in the non-logical parts of our brains.  Just behind the forehead, lies the prefrontal cortex which is responsible for our logical thoughts and planning.  Everything else behind that plays a reactive supporting role.   When we’re feeling calm, cool and collected, we have great blood flow to the logical brain.  It gets to largely stay in charge and works pretty well.

As soon as we become stressed, blood flow begins to be diverted to the more primitive survival portions of the brain.  Now we’re in reactive mode.   Our body gets tense, hormones flood our system and we become combative as our central nervous system triggers the fight part of the basic fight/flight/freeze survival modes.  What determines these responses in reactive mode?  The subconscious mind.

The problem is, the core beliefs and assumptions informing the subconscious mind are laid down by the age of six.  In effect, when we’re stressed, a one to six year old is calling the shots. That’s scary for both the adult and the little kid pulling the levers.  The subconscious mind isn’t trying to be hard to get along with.  It’s just trying to keep us safe; the best way it thinks it knows how.Fortunately, there are powerful  Integrative Therapies such as Emotional Freedom Techniques and Picture Tapping Techniques.   In the hands of a skilled practitioner these allow us to gently and effectively rewrite the early programming through the language of feelings.  Every feeling is attached to a belief.  So negative feelings are the “diagnostics” of where early programming doesn’t fit well with our current realities. Over four hundred clinical studies including brain imaging studies attest to the impact of these techniques.  To enhance the progress of each session, our Integrative Therapist  allows clients to have time prior to each session with a class II medical device system at no additional cost.  In Canada, this is registered for the treatment of pain and circulation issues, but it also helps calm the mind and body.  By reducing the alarm signals being sent from the body to the subconscious, sessions progress more easily.

How effective are these tools? They’re so powerful they’re guaranteed.  Once a client has experienced their first session, they have the option to enter the warranty program. In this program, they purchase an additional four sessions.  In the unlikely event they do not make significant progress within those five sessions, we refund the fees.

To learn more, stop by the clinic and pick up a free Health Pass worth $80.00. This covers the cost of the initial assessment and information session. David Gilbert , our Integrative Therapist can be reached directly @ 613-747-5458.

Yours in good mental and emotional health.

Posted in Uncategorized by Pat Moore
April 2, 2019

As an Integrative Therapist I have many supplementary tools and resources to help clients become more self-secure. Breath techniques are one small but useful tool. Breath is one of the most critical requirements for human life and how we use it profoundly influences our entire being.  Quite literally, how we  breath affects every cell in the body via changes in gene expression; for better or worse.

When stressed, our breathing naturally becomes more shallow and rapid. Triggering the body’s fight/flight/freeze responses which are managed by the sympathetic nervous system. The extreme, is hyper ventilation with that panicky “can’t get enough air” feeling caused by to little CO2 in the body. We need a good balance of oxygen and carbon dioxide in our bodies to function efficiently. The appropriate amount of CO2 actually helps the body utilize oxygen. In fact this is why 1st responders in Europe administer oxygen mixed with CO2 instead of straight oxygen.

Understanding this is great, but the devil’s in the details. Forcing  ourselves to breathe deeply feels hard, and overdoing it can leave us with that feeling anxious and light headed feeling. Hardly calming.

Harnessing the Power of Breath Management

 

While breathing in, imagine you’re sucking the air down into your lower belly using the muscles in your lower belly. Now gently and naturally exhale supporting your breath by tightening those same muscles. Notice how easy and natural this feels.

When we breathe in, it stimulates the fight/flight/freeze or sympathetic nervous system. Breathing out stimulates the parasympathetic or calming nervous system. When feeling stressed, take a few minutes to do the following.

Draw your breath in deeply from the lower belly; fairly quickly, say a count of 4-6 as feels comfortable. Now hold that breathe for the same amount of time, followed by calmly breathing out using twice the count used on the inhalation. Remember to lift that breath out from that cradle of muscles in the lower belly.

If the stress levels you’re experiencing require more substantial resources, you may wish to book a session with David Gilbert our Integrative Therapist – Providing tools so powerful they’re guaranteed.

Yours in good mental and emotional health.

Posted in Uncategorized by Pat Moore
March 28, 2019

We’ve all seen that person who shows up with a circular hickey-like bruise on their body. I remember witnessing this for the first time and thinking “What the heck is that?! And why would anybody do that to themselves?!” Or even, “What happened to that person?!” Well guess what? You were witness to someone who just had cupping.

Believe it or not, they are not crazy, nobody injured them, the treatment is actually incredibly relaxing, and the benefits are amazing! From helping to relieve back/neck pains, loosening stiff muscles, and even helps to promote relaxation (good for anxiety, fatigue, migraines, and rheumatism) this type of treatment is something that everyone can benefit from.

Cupping is a body treatment that involves creating suction on the skin using glasses, or plastic cups. It is most definitely a very trendy thing these days; however, the reality is that it is not new at all. It dates back to ancient Egyptian, Chinese, and Middle Eastern cultures. During that time, they discovered that by placing a cup on the surface of the skin, then subsequently using a suction device to remove the oxygen, that they could create a negative pressure inside the cup. This is why cupping results in elevation of the skin into the signature dome-like appearance inside the cup. The benefits they uncovered, and that we are now just experiencing, are beyond what you would imagine. They include: 

  • Creating a mild immune response and increasing anti-inflammatory chemicals in the body by mobilizing blood flow to the skin. Since the same reaction takes place during muscle recovery, cupping results in a faster and more efficient healing process.
  • Improving blood circulation to the tissues by drawing stagnant blood to the surface. This speeds up and helps with the recovery of the treated muscle.
  • Stretching tight muscles and the surrounding fascia, resulting in looser muscles, decreased pain, and improved mobility.

Whether you are suffering from pain, discomfort, or immobility, or you are a gym goer or an experienced athlete, cupping is a fantastic way to improve the quality of your movement and return to your daily activities significantly faster.

When it comes to negative side effects of cupping, there are a few things to keep in mind. The most apparent side effects are the odd circular bruises often left behind following the treatment. Although this is completely normal and will dissipate very quickly (often within a couple of days), you might not want to schedule a treatment then head to the beach right after! It is also normal to feel stiff and tender in the areas the cups were applied. Just as with the bruising, these symptoms do not last long either and are normally resolved within a day or two. Ultimately, the negative side effects are incredibly minor and most definitely do not outweigh the benefits.

Although there are multiple types of cupping that exist, such as wet cupping, fixed cupping, moving cupping, and fire cupping, the focus for my treatments revolves around air cupping, or dry cupping.

Dry cupping uses a specially designed pump that attaches to the end of the cup and creates suction when applied to the skin. Dry cupping includes both fixed and moving. Determining which of these to use depends entirely on the focus of the treatment. Fixed cupping is where the cups remain in place throughout the treatment, and are normally left in place from anywhere between 5 and 10 minutes. Moving cupping (also known as gliding cupping) is where the cups are moved during the treatment to massage the muscles. To do this I use oil on the skin to allow the cups to move easily without any uncomfortable friction. Now that we understand what cupping is and how it works, let’s talk a little bit more about the benefits.

 

Pain Reduction

Cupping in general, but particularly moving cupping, has similar effects to a massage and is beneficial in relieving muscular pain. As mentioned previously, the combination of triggering an inflammatory response, increased blood flow, and stretching of the muscles works 3-fold to not only relax tight muscles, but to promote better overall muscle health. Therefore, the ultimate outcome results in decreased pain associated with improved mobility. Another very interesting fact is that practitioners even use cupping to help treat fibromyalgia.

Releases Muscle Tension

We have all been subjected to the VERY uncomfortable experience of having tight, knotted muscles. Through the process of stretching both the muscle fibers and the surrounding fascia, cupping actually softens muscle tissue. Through this process, there is significant relief in muscle knots and tension. While there are always exceptions to the rule, cupping usually targets muscle groups that are prone to tightness. These include hamstrings, adductors, and the back and shoulder muscles. So as opposed to going through the self-inflicted torture of using the foam roller (and we have all been there!), you will have one of the most relaxing experiences with incredibly effective, and often better results.  Therefore, not only will your muscles be looser and more flexible at the end of your treatment, but you will also find yourself on cloud nine. Win win!

Improves digestion/relieves digestive disorders

Given the increasing interest and popularity in this treatment, research continues to expand on the overall benefits it provides. One of the more recent discoveries includes improving digestion. Studies are showing that the overall relaxation experienced by the body also results in improved digestion. Theories say that the stress, anxiety, and muscle tension that we carry with us on a daily basis can actually lead to congestion and stagnation in the digestive system. Therefore, as the body and mind relax during this treatment, the thought is that it releases this stagnation to help increase digestion. As mentioned, this research is still in the beginning stages and there is a need for more, but the initial results are looking extremely positive.

As you can see, the Egyptian, Chinese, and Middle Eastern cultures were well ahead of the game when it comes to benefiting from cupping. Luckily, we are now in a position to share these benefits nationwide. Without a doubt, cupping will be around for an incredibly long time, and I hope that you now have a better understanding of not only what it is, but also how it works and how it can benefit you to improve your every day quality of life!

Posted in Uncategorized by Pat Moore
March 15, 2019


Self-sabotage. The art of subconsciously preventing ourselves from reaching the dreams and goals we think we desire. This takes many forms and comes from a variety of root causes. One of the most insidious and frustrating is what Dr. Lewis Engel Ph.D and Tom Ferguson M.D. call “Imaginary Crimes”. Our core beliefs and assumptions about the world and how we fit into it are laid down by the age of six. From that point on, the subconscious tries to fit every life experience into those early programs. Why the term “Imaginary Crimes”?

Young children are typically moralistic. Everything has to be fair and equal.  Everybody gets the same size piece of cake or pie. As we grow up, life gets more complex. We can’t divide the world into identical equal pieces. But unless the original programming is altered somehow, the subconscious mind will still try to keep things fair. If we start to move toward success in any field our family, culture or tribe hasn’t yet achieved, internal struggles with the subconscious becomes more and more intense. Like being attached to the wall with bungee cords, the first few steps are easy. But the further we go, the harder we’re pulled back. Eventually we find ourselves mysteriously failing again.

When the conscious and subconscious minds disagree, the subconscious wins every time. It knows where all the buttons are and does whatever it takes to keep you safe the best way it thinks it knows how; based on these early programs.

EFT, otherwise known as Tapping or “Energy Psychology” offers powerful tools to help the conscious and subconscious minds collaborate. Re-examining these old programs until there is agreement on what’s the whole truth now. Progress is so much easier with the emergency brake off.

If these patterns sound familiar, you may wish to book a session with me, David Gilbert – Integrative Therapist.

Some of my most powerful work involves the use of advanced Emotional Freedom Techniques (EFT) Picture Tapping Techniques (PPT), Grounding, Pulsed Magnetic Resonance Stimulation (a class II registered medical device), audio/visual  brain entrainment and anti-inflammatory protocols.  All the resources I use have been so powerful they’re guaranteed. This means we can relax and concentrate on recovery without fretting over whether it’s a hopeless waste of money. Spending  seventeen years on the research side, has given me an unusual birds eye view of how every part of our being is connected with and interacts with every other; physical, mental, emotional and spiritual. 

 

Yours in health and well being,

 

David Gilbert

Posted in Uncategorized by David Gilbert
March 13, 2019

When spring hits after the freezing cold weather of winter, a big realization sets in. The perfect swing you mastered from last summer has left you once again. As you rotate through the changing seasons, this becomes an unfortunate reality every year, leaving you to start from the beginning as each golf season commences. It leaves you wondering whether you can do something to avoid being stuck in this continuous pattern, and improve every year rather than breaking even. Well guess what, the answer is YES!

 

To be well prepared upon return of the off-season, it is important to take care of your physical self. Training year round is critical for golfers to identify and correct any physical limitations, thus developing a solid foundation of mobility and stability.  This is necessary for optimum strength, which reflects in improved speed and power. Being physically prepared will allow you to play the most consistent, enjoyable, injury-free golf of your life.

Given that the golf swing requires a unique combination of motions, keeping flexibility and strength over the winter can be the key to a good start when golf season returns. Unfortunately, all too often there is a lack of activity and mobility during winter, which results in reduced range of motion/fluidity in your swing, and decreased strength. Therefore, it is pertinent to have a game plan to ensure that both these factors remain in place. A regular routine consisting of massage therapy and exercise is critical to maintaining consistency in your game. When appropriate massage therapy is applied, there is the obvious effect of relaxed muscles and improved flexibility/fluidity. However, the benefits extend much further and include enhanced golf performance, eliminating pain, reduced risk of injury, and more efficient/accelerated recovery from activity and/or injury. Combining massage therapy with a proper exercise program provides the strength, stability, and power required to not only maintain, but improve your performance as well. Without a doubt, both practices are critical to returning to the course in April with your best foot forward as opposed to rebuilding your swing all over again.

As previously mentioned, the game of golf is highly complex, involving significant strategy, skill, and technique. Therefore, reviewing, analyzing, changing, and practicing your set-up (grip, stance, posture, ball position and alignment) is just as important. Unfortunately, too many golfers fail to address the off-season as a time of growth and development, and fall into the same trap of inactivity and lack of practice. To avoid finding yourself in this category, focus on one or two key improvement priorities that are most likely to help you return to the course in spring with more skill and confidence. The following are common issues affecting a golfer’s game that one should keep in mind for practice during downtime:

  1. Poor golf posture: A proper golf posture is the foundation for a consistent and powerful golf swing. Without proper physical preparation (i.e. strength and stability), maintaining a proper golf posture is difficult.

 

  1. Stiffness, immobility and/ or pain in the golf swing: People most often neglect and/or do not fully address this limitation during the off-season. As a result, this lack of flexibility and reduced range of motion is the primary cause of golf-related injuries early in the season.  The golf swing is a very dynamic and complex movement that can put a great deal of strain on the body if not properly prepared.

 

  1. Early fatigue: If you walk the course, golf rounds can last up to 5 hours.  Without adequate endurance, early fatigue can lead to poor performance, frustration, additional injuries from lack of form, and overall lack of enjoyment.

 

As you can see, the off-season is the ideal time to make positive changes to your game through the maintenance/improvement of flexibility, strength, and stamina, as well as the progression and enhancement of your skills to ensure your return to the game is enjoyable, rewarding, and leaves you excited about your performance.

 

Please don’t hesitate to contact me if you have any questions or thoughts!  I look forward to hearing from you soon!

Cory Boyd
Registered Massage Therapist
Personal Trainer
Certified Golf Fitness Instructor

 

Posted in Massage Therapy, Uncategorized, Wellness by Pat Moore | Tags: , , ,
March 12, 2019

Happiness doesn’t happen by accident. They say we are in charge of how we feel, and I believe it, even though during some of my lower moments I’d like someone else to blame. I’m 35 days into a personal project on happiness, and I’m already living proof that we can choose to be happy or sad.

Life happens all around us and we can’t control most of it. In fact, the general consensus is that about 90% of what happens to us is beyond our personal control. So how do we maintain composure when someone rear-ends our car? Or a snowstorm derails our plans? Or our toddler spills our coffee all over aisle 3 of the grocery store?

Your Subconscious is Listening

Studies show that what we tell ourselves, we believe. Most of our thoughts are pre-programmed, with only about 5% of our thoughts being conscious. And unfortunately, most of our programming leans toward a negative bias. If you struggle with positive thoughts now, it’s likely you’re going to keep struggling with them.

This winter, I was struggling hard with keeping upbeat. The weather was oppressive. I have a lot of kids, and a business, and a small house (you get the idea). I needed a new focus, and a better coping strategy than simply counting the days until spring.

The solution is re-programming the subconscious. The way to do it? Repetition.

It’s easy to repeat negative things to ourselves. Positive things sometimes take more effort (and if we’re honest, they often don’t feel 100% true), but the subconscious is listening.

A Positive Challenge

Enter #100happydays. I first stumbled across this project in 2015, and I gave it a try. The idea was to post a picture of something that made you happy every day for 100 days in a row. It was brilliant, and I loved the experience. I opted to try it again, with a few rules:

 

  1. Minimize the ‘stuff’, maximize the feelings. It’s really easy to focus on an object or material thing and say that it makes us happy. Instead, I wanted to focus on the little things, experiences and nuances of my day. I felt it would create a richer experience.
  2. Be true. Whatever I posted about had to genuinely make me smile, laugh, or warm me up inside. No fake stuff.

 

And that’s it! It’s been 35 days so far and I’m loving the experience. Stay tuned for another update soon, but in the meantime, please feel free to follow my happy days on Instagram @wholetherapyjen

I’m also challenging each of you to pursue your own happiness!  Share your warm and fuzzies with us on Instagram @WholeTherapyOttawa

March 8, 2019

Hamstring strains can be tricky to resolve and they can return repeatedly if not rehabilitated correctly. Read on to learn what hamstring strains are, how to treat them and most importantly how to prevent them from reoccurring! So!

 

What is a hamstring?

The hamstrings are a group of 3 muscles that originate at your sit bone in your pelvis and travel down the back of your thigh, crossing the back of the knee to attach at the top of the tibia. The hamstrings work to extend your hips and flex your knees.

Causes of hamstring strains?

  • Too much too soon: Running injuries are often a result of increasing distance, intensity or hill training too quickly. If you ramp up your training too aggressively you may overload your muscles and tendons which can result in a variety of injuries including a hamstring strain.
  • Over striding: Runners who heel strike are overreaching which puts more strain on the hamstrings compared to those runners who midfoot strike.
  • Hamstring weakness: Poor eccentric control of the hamstrings will make them more vulnerable to injury.
  • Gluteal weakness: Your glutes and hamstrings work closely together. If your glutes are weak your hamstrings will work harder to compensate for them.
  • Limited hamstring flexibility: The hamstrings can often tighten in people who spend a lot of time sitting, for example those of us who have desk jobs. The repetitive motion of running can also cause the hamstrings to tighten, especially on runs with little variation such as on a treadmill or flat road. So those runners who have desk jobs are more susceptible to having tight hamstrings!
  • Lack of Warm-up: If you skip your warm-up, especially during a high quality run such as intervals or tempo running, you are at a much higher risk of injuring your hamstrings (and other soft tissues!)
  • Previous lower extremity injury: If you have rolled your ankle or injured your knee your hamstring may be working extra hard to try to stabilize that leg.

Treating hamstring strains

 

  • Cadence: Focus on a 170-180 cadence while landing on the midfoot. This will prevent over striding which will decrease pressure on the hamstrings. (See previous blog on cadence! )
  • Eccentric hamstring exercises: Lying on your back with your heels/calves on a stability ball lift your hips in the air. Bend the knees bringing the ball towards your hips then VERY SLOWLY straighten your knees with good control. As this gets easier you can progress to doing single leg eccentrics.
  • Strengthen your glute max and med muscles: (See previous blog on how to know your glutes are weak and how to strengthen them.)
  • Stretch your hamstrings: Do not stretch before you run as studies have shown static stretching before running increases injury rates. Stretch following your run by doing the following stretch on each leg. Hold each position 30-60 seconds without bouncing.
  • Do a proper warm up: Especially if you are doing speed work. Your warm up ideally should consist of jogging, high knees, bum kicks, skip steps and frankensteins.

If you try all the above tips and you are still experiencing hamstring pain it’s best to book an appointment with a physiotherapist to get a one on one assessment done. This may also involving taping, acupuncture and manual therapy.

As always if you have any questions please don’t hesitate to contact me!  richelle.wholetherapy@gmail.com

Posted in Uncategorized by Pat Moore
March 7, 2019

For soft tissue injuries – that is everything from a sprain to a strain or tear to tendinitis – reducing inflammation becomes your biggest objectives, thus your perspective on nutrition has to shift.  Your focus is now fighting inflammation and fueling repair. There’s something about knowing that eating clean can help heal your injury and speed your recovery that makes these tips seem more like changes and less like restrictions.

Overall, the focus should be on anti-inflammatory foods, eliminating pro-inflammatory foods, keeping essential nutrient (vitamins & minerals) intake high, and boosting your protein intake for complete healing.  The more serious the injury, the more critical the diet.  When recovering from surgery, for instance, your nutrition needs will be drastically higher than recovering from, say, tendinitis.

 

Increase Anti-Inflammatory Foods

Fruits, vegetables, and healthy fats such as chia and flax seed help reduce inflammation in the body.  Think of using these foods the same way that you use ice to reduce inflammation. And while increasing the number of anti-inflammatory foods is extremely important, so is decreasing the amount of pro-inflammatory foods.  Foods that can cause inflammation: refined sugars (candy, doughnuts, white bread), oils (margarine, shortening), processed meats (hot dogs, lunch meats, sausage), and foods high in saturated and trans fats.

Hydration is Key

Take your weight in pounds and divide by two, this will give you the amount of ounces you need daily.  For example: 128lbs divide by 2=64 oz (=2 litres) of water daily.

 

For more help or information, book your nutrition consultation today www.wholetherapy .com

Carole Woodstock, RHN www.fuel4lifenutrition.com

Posted in Nutrition, Uncategorized by Carole Woodstock
February 20, 2019

 

What is IT Band Syndrome? Glad you asked!

The iliotibial (IT) band is a thick band of fascia that runs from your pelvis to the outside of your knee. Repetitive bending and straightening of the knee while running can cause constant rubbing of the IT band over the bony parts of your knee. This constant friction can cause the IT band to become irritated and eventually inflamed resulting in pain. The pain is often described as sharp. It’s typically outside the knee but can sometimes can radiate into the outer thigh or calf. Runners will usually notice more pain running downhill or during longer distance runs.

 

 

 

How do you treat IT Band Syndrome?

 

REST! The most important treatment tip is to modify your activity levels. IT band pain will not settle if you continue to run. The tissue needs a break from the friction caused by bending and extending activities in order to settle the irritation and inflammation along the outside of the knee. While resting you can cross train but you need to avoid similar activities. For example swimming is usually fine but cycling will likely just irritate the band.

Trail Run: When you’re ready, try trail running as opposed to treadmill or road running. Running on flat surfaces causes your leg to bend and extend the exact same way over and over again. Running on a varied surface mixes things up decreasing the repetitive movements at the knee.

Glute Strengthening: Make sure your glutes are strong! If your glutes are not functioning properly, your IT band may be compensating. (See my previous running blog on how to know if your glutes are weak and how to strengthen them 🙂

Foam Rolling: Try foam rolling the lateral aspect of your thigh. The IT band is not actually a muscle. It’s fascia which means it does not contract and relax. Therefore foam rolling and trying to stretch the IT band itself doesn’t actually “lengthen” the band of tissue. But rolling the outside of the thigh can get the lateral quad muscles which can definitely be tight.

TFL Release: Your tensor fascia lata is a muscle on the outside of your hip that helps stabilize your hip and knee. You can release your TFL either in lying as shown below or (if this exercise is too intense) against a wall.

 

If after attempting these tips you still have pain, you may need to book an appointment with a physiotherapist (Hi!) who can do a one on one assessment searching for and addressing any muscle imbalances you may have. You should also have your running form assessed! Modalities such as acupuncture, cupping and taping can also speed healing along nicely.

As always, if you have any questions at all make sure you send me an email at richelle.wholetherapy@gmail.com. I am always happy to help other runners run faster and be pain free!